Body scan practice.
The intention of this short practice is to cultivate embodied awareness through systematic observation and gentle release.
Start with a stable,
Sustainable posture,
Seated or standing as appropriate.
Allow the body to settle and take three deep breaths to release anything that you need to release for now.
Let the breathing return to its natural rhythm and we begin at the top of the head.
Bring awareness to the crown of the head and skull.
Notice any sensation present.
As you inhale,
Sense space.
As you exhale,
Allow softening.
Bring attention to the forehead,
Let it smooth.
Allow the muscles to release.
Notice the eyes resting in their orbit.
Relax the cheeks,
The jaw and unclench your teeth.
Connect with your nose,
Feel your breath.
Then connect with the mouth and let the tongue soften in the mouth.
Breathing in and breathing out,
Releasing unnecessary effort.
Now move awareness to the neck and throat.
Notice the front,
The sides and the back of the neck.
With each exhale,
Allow lengthening.
Let the shoulders descend slightly,
Bring awareness to the shoulders.
Notice any holding.
Without forcing change,
Allow gravity to assist you.
With each new breath,
Invite all the organs of the head and neck,
Muscles,
Bones,
Tendons and joints to soften and release more deeply.
Exhale and soften.
Now from the shoulders,
Move slowly down to the arms.
Upper arms,
Elbows,
Forearms,
Wrists.
Hands to the tip of the fingers.
With each breath,
Allow release.
Allow the arms to rest fully.
With each new breath,
Invite all the muscles of the arms and hands,
Bones,
Tendons and joints to soften and release more deeply.
Now let's go back to the shoulders and the chest.
And bring awareness to the chest.
Open the heart slightly.
Notice the breath expanding and contracting the ribcage,
The diaphragm relaxing.
Let the breath remain natural.
Allow space across the chest without strain.
Bring attention to the upper and mid-back.
And with each exhale,
Allow the back to soften into support.
Allow space between each vertebra.
Move awareness to the abdomen.
Notice the rise and fall of the belly.
And allow the belly to soften,
To relax.
With each new breath,
Let the belly soften even more.
Breathing in and breathing out.
Then bring awareness to the lower back and pelvis.
The hips.
And notice contacts with the surface beneath you.
Allow the hips to settle.
Allow the body to be supported by its weight.
And here with each new breath,
Invite all the organs of the torso and hips,
Muscles,
Bones,
Tendons and joints to soften and release more deeply.
Exhale and soften.
Now move to the thighs.
Connect with sensations.
Front and back.
Exhale and soften.
Knees,
Calves,
Chins.
And with each breath,
Release downward.
Ankles,
Feet,
Toes.
Feel the contact with the ground.
Allow the feet to soften completely.
And now with each new breath,
Invite all the muscles of the legs and feet,
Bones,
Tendons and joints to soften and release more deeply.
Breathing in.
Exhale,
Relax and soften.
Now sense the body as a whole.
Allow the nervous system to settle.
The entire system softens into calm.
More at ease,
Breathing naturally.
Alive in this moment.
Remain here for a few breaths.
Feeling the body breathing itself.
When ready,
Deepen the breath slightly.
Gently reintroduce movement.
Reconnecting with the feet,
Legs,
Hips,
Torso,
Shoulders,
Arms and hands,
Neck and head.
Open your eyes gently and return with awareness.
In the informal moments of your day,
Take a short pause to return to your body,
One breath at a time.
I wish for you to continue returning to your embodied mind and to find presence,
Grounding and ease there.
Thank you.
